Burrito casserole can be a delicious and nutritious dish, depending on the ingredients used. Here are some potential health and nutritional benefits of a burrito casserole:
1. Protein: Burrito casseroles often include ingredients such as lean meats (like chicken or turkey), beans, and cheese. These ingredients are excellent sources of protein, which is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
2. Fiber: Many burrito casserole recipes incorporate fiber-rich ingredients like beans, vegetables, and whole grains (such as brown rice or quinoa). Fiber aids in digestion, promotes bowel regularity, and can help lower cholesterol levels. It also helps to keep you feeling full for longer periods, which can be beneficial for weight management.
3. Vitamins and Minerals: Depending on the ingredients used, a burrito casserole can provide various essential vitamins and minerals. For example, vegetables like bell peppers, tomatoes, onions, and corn are common additions to burrito casseroles, and they are rich in vitamins A and C, as well as minerals like potassium and magnesium.
4. Healthy Fats: While it’s important to moderate the amount of fat used in a burrito casserole, including small amounts of healthy fats can be beneficial. Avocado, for instance, is a popular ingredient in burrito bowls and casseroles, providing heart-healthy monounsaturated fats and essential nutrients like vitamin E.
5. Customization and Portion Control: One advantage of making a burrito casserole is that you can customize the ingredients to suit your dietary needs. By incorporating more vegetables, choosing lean protein sources, and controlling the amount of cheese and added fats, you can make a healthier version of this dish. Additionally, preparing a casserole allows for portion control, as you can divide it into individual servings, helping you manage your calorie intake.
However, it’s important to note that the overall healthiness of a burrito casserole depends on the specific recipe and ingredients used. Some recipes may include high-fat ingredients like sour cream, excessive amounts of cheese, or fried tortilla chips, which can increase the calorie and fat content. It’s always a good idea to choose recipes that prioritize nutrient-dense ingredients and to enjoy the casserole in moderation as part of a balanced diet.
Burrito Casserole
1 lb ground beef (I use ground turkey…I dare you to try it – it’s delicious in this recipe)
1/2 onion, diced
1 (1.25 oz) package taco seasoning
6 flour tortillas
1 (16oz) can refried beans
2-3 cups shredded sharp cheddar cheese
1 can cream of mushroom soup
4 ounces sour cream
Preheat oven to 350 degrees. In a large skillet brown meat with onion. Drain. Add taco seasoning and refried beans. In a separate bowl combine mushroom soup and sour cream.
Spread half the sour cream mixture in the bottom of a casserole dish. Tear up 3 tortillas and place them in an even layer of the sour cream mixture. Put half of the meat mixture over top of the tortillas. Top with half of the cheese. Repeat layers one more time.
Put in oven and bake, uncovered, for 20-30 minutes.